Tag-Archive for » sleep «

One member came though it was snowing and said he didn’t want to let down others who RSVP’D. It was so nice of him. Two others cancelled the RSVP in advance.

What did we do?

– Reviewed the practice after the last meetup

– Meditated sitting in chairs on cushions to effortlessly maintain an erect posture, using the segment mode, for about 30 minutes and then chanting ‘May we all be happy silently’ once at each segment completing two hands. During the chanting visualized the images of people in the immediate vicinity, then family, coworkers, extended family members and so on, expanding the coverage wider and wider, as the time permits. The goal is to extend the good wishes to one and all including those we don’t like.

– At the end, massage all over the head, neck and shoulders using one hand at a time.

– Then CS (Organizer) demonstrated the movements of ‘Stretching for beginners’ as shown in the video posted in ‘countingbreaths.com’ (1). This stretching is to follow the morning meditation to prepare the body for action during the day. It also develops body awareness, supplementing breath awareness.

Suggestions from CS

To improve sleep: Before lying down, empty the mind by downloading the swirling thoughts on to a paper. Make two columns – one titled “Worries and Goals’ and the second titled ‘Plans’. Post all the thoughts into the respective columns. This would free the mind. After lying in the bed, as soon as one desires to sleep, practice the ‘Segment mode’ non-stop to automatically fall asleep.

– To bring lying or sitting meditation into the daily routine, set an alarm 30 minutes before the current waking up time. Use this newly created free time to practice meditation either lying in the bed or sitting on the chair or floor. Morning meditation will make a big impact on daytime stress. After the meditation practice becomes a daily habit, prepone the alarm by 15 minutes and practice the stretching routine also.

– On weekends, allot at least 45 minutes to practice meditation and stretching.

– Meetup for all levels: We talked about setting up another meetup for potential Beginners and Practitioners who are not able to come on Tuesdays. The second Saturday of the month from 2 to 3.30 was considered a good time. I invite other members to comment on this proposal. If no comments are received by 1/24/18, I will go ahead and announce as above.

Summary of his feedback

My purpose in joining this group

– Rewind and review the practice, release the stress and reclaim control of my emotions and reactions.

Testimonials – 2017(2)
“Blessed to have you in my life” (3)
*** “From a From a ‘Human Doing’ to a ‘Human Being’” (4) ***

Who said Meditation is difficult? (5): Counting breaths meditation is different and ideally suited for beginners who want to meditate routinely. It doesn’t demand time or posture, appeals to all and offers assured benefits. Begin humbly and step up at your own pace.

Falling asleep:‘Count your breaths’ at bedtime to calm your mind by reducing the flow of thoughts and enjoy good quality sleep (6). You will like its doability and usefulness.

Daytime: ‘Focus on a few breaths’ when the mind wanders like when waiting at the red light, driving on a highway, standing in a line and walking. Sporadic but frequent micro meditations will lead to spontaneous meditations in a few months (7)! Enjoy multiple benefits for Mind, Body and Relationships (8).

Try ‘Lying meditation’ when not in a rush: On waking up in the bed, returning from work or weekends, for 20 – 30 minutes and more. You will be impressed with its healing impact on mind and body (9). Regular meditation prevents building up stress and also dissolves theroots of recurring stress (10).

Programs

Monthly ‘meetup’ groups for Beginners and Practitioners (1)
Six monthly seminars on at the East Greenbush Library (11)
Solo classes by appointment (12)

Select Books on ‘Relationships’

Myself and my clients have immensely benefited from the insights and practical suggestions in the books by Susan Forward, Mark Goulston, Kerry Patterson, Adele Faber and Karl Pillemer, Harriet Lerner, Gary Chapman, Harriet B. Braiker and more (13). You too may like them.

I thank you for your patient reading and welcome your comments and suggestions. Have a nice day and a happier year ahead.

I offered classes on ‘Gentle Yoga stretching’ and ‘Meditation on breathing’ to thirty nine boys and girls from 5 to 13 years at the Albany Hindu Temple on Aug 14, 17, 18 and 19, 2017. Each class was for 40 minutes and repeated on two days (1).

Meditation: All of them practiced the ‘Counting mode’ and ‘Tip mode’ , multiple times, counting the breaths aloud along with me (2) (3). We all practiced at simulated times of practice – at bedtime lying down to get sleep, on waking up still lying, to drive away the sleep, sitting on the bed cross legged as in sitting meditation, standing on the floor like waiting in a line, walking and running.

When asked how they felt, a few commented

I felt calm

I felt relaxed

Asked when they would like to practice the meditation, some replied

At the doctor’s office

When tired

When I have an argument with my friend about which game to play

At bedtime

On waking up

Other comments

An 8 year old boy said he practiced at bedtime and also told his mom to practice, as she does not sleep well!

One kid’s mom said that her 6 year old son had been practicing at bedtime from day one and claimed that he felt more fresh on waking up.

Yoga: We all practiced the movements shown in the video ‘Stretching for beginners’ (4). These movements gently move and stretch all the muscles from fingers to shoulders, toes to hips, neck to eyes. All the joints get a gentle massaging movement at the same time.

I offered the 17th seminar at East Greenbush Community Library (1) on June 14, 2017 from 6.30 to 8.30 pm. Attended by 7 women. A folder containing my key handouts and sample testimonials was given to each participant (2), (3).

Summary of the Feedback

I will practice this technique for my (concern)

Insomnia and dizziness

Difficulty in falling asleep

Insomnia, Cancer depression with rumination

Sleep issues

Relaxation

Helping me to think less

My ‘Take home’ points

911 breathing, sleeping breathing

How to become calm

Breathing counting with fingers

All ideas, great presentation

The sleep techniques, I will definitely try at home

Evaluation of the seminar

Very satisfied – 3

Satisfied – 4

Comments

Very thorough

Helpful techniques for meditation – Thanks!

This will be helpful with my basic Yoga and walking to keep my mind focused

I offered the 16th seminar at East Greenbush Community Library (1) on January 11, 2017 from 6.30 to 8.30 pm. Attended by 12 adults. A folder containing my key handouts and sample testimonials was given to each participant (2), (3). It was interesting to hear from a participant that she attended the seminar a few years back and the technique helped her sleep. She came this time along with her husband. They both met me at the end and her husband commented “she falls asleep so quickly”. She said she brought him along because he does not sleep well.

Summary of the Feedback

I will practice this technique for my (concern)

Anxiety and Insomnia

Insomnia and to turn my brain “Off” when I want to sleep.

Sleep

Anxiety and Panic attacks

Stress

Relax when feeling stressed

Increased peace

My ‘Take home’ points

3 Steps/ ways to fall asleep

Breathing at bedtime and awakening

Practice breathing, Try morning routine

Waking up with stretches and breathing, Chanting, Picking something that speaks to my heart

I like the ideas of breathing techniques before sleep and after waking

Stretching techniques before starting the day

Counting while breathing

Evaluation of the seminar

Very satisfied – 9 (only 9 people returned the forms. Two people left early as they had an appointment)

Comments

I took this class a few years ago & the breathing techniques definitely help with my sleep.

Very useful ideas to use going forward.

Too short! I loved every minute. I want to learn more.

Counting, Feeling, folding – I will use tonight to relax and sleep.

Very passionate about topic, obviously a major part of his life

Thank you for sharing from your learning.

Great!

Thank you!

Counting, feeling and folding modes – I will use tonight to relax and sleep. Thank you so much!

This is the recent second testimonial from Naveen (name changed), a Software Engineer from India around 30 years age. His first one is at (1). I have been working with him for about 2 years. We used e-mail and a shared google document. We met on Skype a couple of times.

High Body Temperatures

Before: Normally it was high. It was like I was holding the breath most of time before I started the ‘focusing on breathing’ practice 2 yrs back (2).

Now: I feel my body is at normal temperature.

Thoughts

Before: Thoughts would sit in head. I used to give power to them. One thought would give rise to another and another to another.

Now: Thoughts do come but I am able to see them. I choose not to react to those and move my focus back to important things (3).

Focusing on coolness during the in-breath

Before: It was tough at times. I would force myself to feel the coolness and get frustrated. That also meant that exhalation would be short.

Now: I let the inhalation and exhalation happen automatically. I don’t trigger inhalation process and let my body trigger it. This way, I can feel the coolness inside the nose.

Sleeping posture

Before: I used to sleep mostly on my stomach almost everyday.

Now: I sleep on my back or turning on right hand side. Still, at times, I do sleep on my stomach. But it is better.

Confidence in doing meditation

Before: I never had the confidence that I could do ‘lying meditation’ after coming from the office. Probably with the fear that doing nothing will trigger lots of thoughts.

Now: I look forward to coming home and doing ‘lying meditation’ by focusing on the breath and relax . Gradually I find myself liking the lying meditation (4).

Nicole’s feedback after her second class in which she learned the correct way of practicing the modes and some new techniques as well (1).

“I took the supplement “Melatonin 5 mg” and slept soundly all through the night.

This morning I did the “Quick Segment” meditation. It helped clear my fear of upcoming surgery. I was able to call the surgeon and I advanced my date of surgery to July 5th. I need to go forward with surgery sooner than later.

Thank you for all you do to help me. I truly believe in the meditations you are teaching me. I could not have gotten this far without your guidance and empathy. Thank you”